Don't supersize I guarantee you will be full and satisfied without stuffing in those extra 20 or so french fries.

Lose cheese Ask for lettuce, tomatoes, pickles and onions to garnish your burger or sandwich.

Hold mayo and "special sauce" Although loaded with taste, also loaded with fat.

Go for grilled chicken instead of burger The obvious low fat choice.

If you want burger, select smaller size Skip double or triple deal.

Consider ordering a baked potato or salad A great side and filling alternative to fries or onion rings. Pass up on fried food.

Drink water, or if that is too boring, a small soda You don't need to consume those extra calories that comes with soda, and no re-fills.

There really are no surprises. We all know menus. If you're on go, don't have time to prepare your own healthy food, or just want something quick to satisfy your hunger, careful choices can make all difference.

How much, and how often should you eat? If you are just changing your eating schedule for general health, I suggest eating six meals a day. If you are working out at gym, or are really physically active, try a seventh meal right after your workout! Below I will outline a general example of a six meal day.

07:00 - (Biggest Meal of Day): Whole Grain Toast, try use Jam rather than butter. 1-3 Pieces of Bacon (A little bit of fat per day is ok!), 1-2 Eggs, Milk (skim), Fruit or Fruit juice.

09:30 - Apple, Banana, Yogurt, Health Bar, Glass of Milk (skim)

11:45 - Baked/Boiled Potato, Steamed Vegetables, Milk (skim)

14:00 - Tuna, Fruit, Low fat Dairy Product

17:30 - Chicken Breast, Rice, Potato, Vegetables, Salad

20:00 - Light snack, try to avoid carbohydrates 3-4 hours before bed!

It may seem hard to integrate these meals into a 9-5 workday, but give it your best and reap benefits!

Remember, don't cut snack foods, chocolates, chips out of your diet completely, take one day a week to have that extra snack to pay yourself for doing so good! just don't over indulge!